Hey, everybody. This is Lawrence Ballenger,Team Bodybuilding , a Team Dymatize athlete. Today, we're here to show youguys a great leg workout that really helps to promotegrowth in your quads or hamstrings and your glutes, and the great thing aboutthis workout is that you can use this precontest orany time throughout the year
to really help gain sizeand definition in your thighs. This workout is more focusedon your actual hamstring, calves and glutes,more than just your quads. 'Cause usually when youdo any other leg workout, you're mostly focusing on yourquads and you kind of leave your whole back side alone. So this is a great wayto actually incorporate your hamstring and glutes
so you can actually makeyour squats stronger, your lunges stronger, and get a moredeveloped physique. The great thing aboutall this exercise is we'll be ranging from supersets topreexhausting to heavy weights so you'll be able to incorporatealmost every different type of training insidethis workout. So it'll be really hard,really strenuous,
and it should bea great time for you. Today's workout is designedfor anybody from the beginners all the way tothe advanced level, people that have beenworking out for years. This workout's really great justbecause you add the weight and incorporate your resttime depending on how long you actually been working out. If you're a beginner, you mightneed a little bit more rest time
so 60 seconds is greatbut if you're a expert, you up the weight, cut the breaktime down to 45 seconds and then that'll help youprefatigue your muscles and really getyour blood flowing. You'll really get the growththat you're looking for. So we're gonna getstarted with a warmup. It's really, really simple. We're gonna start withthe Stairmaster today,
just somethinga little bit different. You can start onTreadmill or Elliptical, whatever works for you. We want to go at a slowto a moderate pace and just want to getyour blood flowing. You really want to focuson squeezing your glutes, squeezing your hamstrings andreally contracting those because that'sa lot of the focusis gonna be on your glutes
15 Minute Full Body Workout Standing Exercises to Tone and Lose Weight
Workout and helpful advice. Add this tutorial to your favorites it will guide you when you train! 5,4,3,2,1. Readyé Go! If you can not do it, try slowing down the pace Do not bend or curve your back during the exercise, to avoid errors keep the abdominals tight. Don't bend your head. Keep it constantly in line with your back 5,4,3,2,1. Stop! Next Exercise: Arnold Press. Readyé Go! If you can't do it, try simple dumbbell shoulder presses. Be sure not to raise or lower your elbows, keep them constantly at shoulder height.
Don't bend your neck. Try bringing your chin back. Don't arch your back, keep your abs constantly tight. Next Exercise: Triceps Kickbacks. Readyé Go! If you can't do it, try using lighter weights or no weights at all. During the distention, keep your elbows still, only move your forearm. Don't stretch your legs, they should always be slightly bent. Don't bend your head. Keep it constantly in line with your back.
Next Exercise: Curl. Readyé Go! If you can't do it, try decreasing the weight. Don't swing your back. Try keeping your abs tight. Don't lift the shoulders, keep them down and relaxed by concentrating on your biceps. Don't bend your wrists during the movement, keep your hands in line with your forearms. Descend slowly to increase the effectiveness of the exercise. 5,4,3,2,1. Stop! Next Exercise: Sumo Squat. Readyé Go!
If you can't do it, try bending less the legs. Be sure not to raise your heels off the floor. Don't bend or arch your back, keep it constantly straight to avoid problems. Keep your abs tight throughout the workout. Don't turn your knees inwards or outwards, always keep them in line with your feet. Never exceed the tip of your foot with the knee to avoid damaging the joints. Next Exercise: Squat + back cross lunges. Readyé Go! If you can't do it, try bending less the leg in the descent phase.
Don't exceed the tip of your foot with your knee during the lunges and squats. Don't touch the floor with the knee of the back leg during lunges. Keep your abs and butt constantly tight to stabilize the spine and prevent injuries. Switch side in the shortest time possible. Go! Don't bend or curve your back by keeping your abs constantly tight. Don't bend your head, try staring at a fixed point in front of you. Next Exercise: High punch. Readyé Go! If you can not do it, try slowing down the pace.
Don't pass the line of your toes with your knees during the descent, to avoid joint problem. Don't curve your back during the exercise, keep your abs and glutes constantly tight. Don't turn your knees inwards or outwards during the descent phase. Next Exercise: Cross Crunch. Readyé Go! If you can not do it, try not lifting your leg and concentrate on your bust. Keep the abdomen constantly tight. Do not strain your neck, stare at fixed point in front of you to help you.